Low Calorie Options At Every Chain
By knowing how to read a menu and make smart substitutions, it is possible to choose fast food options that are lower in calories, higher in protein, and more nutrient-dense, even when at a fast food restaurant! So with that in mind, here are 20 things you can order at any chain while keeping your health in mind.
1. Taco Bell
Lighter fast-food fare at its best, the Taco Bell Fresco Crunchy Taco is crammed with juicy ground beef and crisp lettuce and delivers a crunchy shell for just 140 calories. One of the healthiest options on the menu with just 7 grams of fat, it's an easy choice for taco lovers. Just watch the sodium, and avoid additional sauces to make it even healthier.
2. KFC
KFC's Chicken Caesar Salad is a lighter fast-food option. A salad has only 190 calories and 6 grams of fat when ordered without croutons and with dressing on the side. It provides a satisfying combination of protein and greens. Pairing it with a side of fresh fruit creates a balanced, convenient lunch.
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3. McDonald's
When it comes to McDonald's, you can grab a breakfast bite through the Fruit and Maple Oatmeal with no brown sugar. Additionally, as a side, consider the apple slices. A combination of the two is a filling, low-calorie, balanced, nutritious, and convenient breakfast.
4. Chick-fil-A
When it comes to healthy fast food choices at Chick-fil-A, the Grilled Chicken Sandwich and Grilled Nuggets are excellent options that are loaded with lean protein and are lower in calories and fat than their fried counterparts. Sides such as the Kale Crunch and Fruit Cup are also great for adding fiber and vitamins to your meal. For a balanced and filling option, the Market Salad with light dressing offers a mix of greens, grilled chicken, and fresh fruit.
5. Chipotle
A Chipotle salad or bowl, as a fast-food meal, is relatively healthy. Ingredients are fresh and of high quality. Chips are fried, and the guacamole, though creamy, is also good. A typical salad with meat or chicken has 35g protein and 18g total carbs. The meal is quite filling, rich in protein, fiber, vitamins, and minerals.
6. Subway
There are numerous healthy fast-food selections at Subway. A 6-inch Turkey Breast Sandwich on multigrain bread is a great option. It's even heart-healthy if you order it without mayo or with light mayo. The Veggie Delight Salad, Oven Roasted Chicken Salad, and Black Forest Ham Salad are all excellent choices for fresh vegetables and lean protein.
7. Panera Bread
Panera Bread has some good choices for healthy fast food. Try the Mediterranean Veggie Sandwich on whole grain bread with hummus, cucumbers, and feta. Salads such as the Caesar with Grilled Chicken and light dressing offer lean protein without excess calories.
8. Culver's
Culver's Chicken Noodle Soup has only 130 calories and 2.5g of fat, making it a very healthy option if you're looking for something to fill you up at a fast food restaurant. However, it also has a whopping 1,190mg of sodium, so it's not very good if you're on a low-salt diet. It's easy enough to make at home with low-sodium broth for a healthier alternative.
9. Burger King
Burger King's Whopper Jr. is a fast-food burger that is better for you. With 290 calories and 12 grams of fat, it's a healthier option. Hold the mayo to keep it even lighter, and order a side salad or small fries for a complete meal. This easy substitution will satisfy your craving for a classic burger while keeping an eye on calories and fat.
10. Arby's
Arby's Classic Roast Beef contains 360 calories and 14 grams of fat, making it one of the healthier fast-food options. It is a delicious and satisfying choice for anyone looking to curb their appetite for roast beef while maintaining a moderate calorie count. However, with 970 milligrams of sodium, it may not be the best choice for those who need to watch their salt intake.
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11. Wendy's
The Grilled Chicken Wrap is a good choice as it combines lean chicken and fresh greens all wrapped up in a handy tortilla. Wendy's has a few sides, including the Plain Baked Potato, Apple Bites, and Small Chili, which are full of fiber, potassium, and protein and will round out a healthful meal. The half-size Apple Pecan Chicken Salad with light dressing is rich in lean protein, healthy fats, and fresh vegetables.
12. Starbucks
Starbucks has some surprisingly good and healthy fast food as well. Egg White & Roasted Red Pepper Egg Bites are packed with protein and low in carbs, as is the Spinach, Feta & Egg White Wrap. The Turkey, Provolone & Pesto on Ciabatta for lunch is also a great healthy choice.
13. In-N-Out
The original In-N-Out hamburger is healthier than most fast food choices, at 360 calories and 16 grams of fat. It's also delicious with onions, for no additional calories—or share it with a friend. The key to moderation is sharing, and two people can easily split a hamburger and a set of fries. This way, you can still have your splurge without the extra calories and sodium.
14. Sonic
At just 330 calories and 15 grams of fat, Sonic's Junior Burger is one of the healthier options on their menu. It's a classic, juicy burger that's more filling than it has any right to be, but without all the calories of their bigger offerings. Plus, most Sonic locations carry it, so it's a go-to for fast food burgers that actually taste good without blowing your calorie budget.
15. Pizza Hut
Pizza Hut's Veggie Lover's Thin 'N Crispy Pizza is a healthier pizza choice. It is topped with mushrooms, green bell peppers, onions, and tomatoes. A serving of two slices contains 200 calories and 6 grams of fat. The thin crust cuts back on extra dough but still has all of the flavor.
16. Bojangles
Bojangles has many healthy fast-food options, including the Grilled Chicken Sandwich with light mayo, which is a great source of lean protein without unnecessary calories. Pair it with Green Beans, a small Dirty Rice, or Cajun Pintos for added fiber, vitamins, and plant-based protein for a balanced meal. These options make it easy to indulge in delicious Southern cuisine mindfully.
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17. Dairy Queen
The Dilly Bar is one of Dairy Queen's lighter desserts, with only 220 calories, 12 grams of fat, and 25 grams of carbs. It also has sweet, creamy vanilla soft serve with a crunchy chocolate coating. The Dilly Bar is served on a stick for an easy dessert to grab and go whenever you need that sweet fix.
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18. Carl’s Jr.
Carl's Jr. Original Hot Ham 'N Cheese is a lower-calorie and healthy fast-food choice, at 280 calories and 12 grams of fat. With 19 grams of protein, it's a substantial and filling alternative to typical burger fare. Ask for less ham if you want to cut back on sodium without sacrificing juicy, flavorful goodness.
19. Panda Express
If you want to eat a vegetable-packed dinner but find yourself at a fast-food restaurant, Panda Express’ Mushroom Chicken is a good choice. Roasted mushrooms and zucchini are a good way to get in your veggies, and the chicken is tossed with just enough ginger soy sauce to keep things flavorful without adding a lot of calories. One downside is that the dish is high in sodium, so be careful if you’re monitoring your salt intake.
20. Dunkin' Donuts
The Dunkin' Wake-Up Wrap comes with only 180 calories, 10 grams of fat, and 470 milligrams of sodium. Loaded with egg and cheese, it contains 7 grams of protein for a healthy start to your day.
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